Tuesday, June 30, 2020

Wednesday 7-1-20

Wednesday 7-1-20

Core Tabata x 4
Up Down Plank
Right Side Plank
Left Side Plank
Rest

Conditioning:
On the 3:00 x 6
40 Double Unders
10 Deadlifts (225/155)
15 AbMat Sit-ups

Monday, June 29, 2020

Tuesday 6-30-20

Tuesday 6-30-20

Conditioning:
4 Rounds for Time
400 Meter Run
15 Clean and Jerks (95/65)

Then...Rest 3 Minutes

Then, take 12 minutes to build to a heavy single Clean and Jerk.

Sunday, June 28, 2020

Monday 6-29-20

Monday 6-29-20

EMOM x 12
1). Max Toes to Bar
2). Max Calorie Row
3). Rest

Conditioning: For Time
100 Single Arm Kettlebell Overhead Squats (35/26)

*Do 5 Burpees EMOM until 100 Single Arm KB OHS are complete.

Friday, June 26, 2020

Saturday 6-27-20

Saturday 6-27-20

Teams of 2:
AMRAP 25
100 Double Unders
50 Power Cleans (95/65)
40 Box Jump Overs (24/20)
30 Sumo Deadlift High Pulls (95/65)

Thursday, June 25, 2020

Friday 6-26-20

Friday 6-26-20

PLANK-OFF CHALLENGE

Conditioning:

Buy In: 800 Meter Run

4 Rounds Of
20 Dumbbell Farmer’s Carry Lunges (50s/35s)
20 Dumbbell Burpees (50s/35s)

Buy Out: 800 Meter Run

Wednesday, June 24, 2020

Thursday 6-25-20

Thursday 6-25-20

Tabata:
Right Side Plank
Left Side Plank
Bird Dogs
Table Top Plank

Complete each movement for 20 seconds, then rest 10 seconds for 8 minutes/4 rounds.

Active Recovery:
Spend at least 25 minutes outdoors moving (walking, jogging, biking, yard work, mobility, etc...)

Tuesday, June 23, 2020

Wednesday 6-24-20

Wednesday 6-24-20

On the 1:30 x 7
3 Clusters
*Each set build in weight.

Conditioning:
21-15-9
Calorie Row
Thrusters (95/65)
Lateral Jumps Over Barbell

Monday, June 22, 2020

Tuesday 6-24-20

Tuesday 6-23-20

Snatch Technique
Alternating on the 1:00 x 10 (5 Rounds)

3-Position Power Snatch + 1 Overhead Squat

3-Position Snatch + 1 Overhead Squat

Conditioning:
AMRAP 15
3 Power Snatches
3 Overhead Squats
3 Burpees
6 Power Snatches
6 Overhead Squats
6 Burpees
and so on....

* Increase by 3 reps each round (3, 6, 9, 12....) until time runs out.

RX Weight (115/85)

Sunday, June 21, 2020

Monday 6-22-20

Monday 6-22-20

3 Rounds:
Pull-ups (Strict/Kipping)
Hollow Rocks
Arch Pulses
*Work :45, Rest :15

Conditioning:
8 Rounds
200 Meter Run
20 Single Arm Kettlebell Swings (35/26) (10 each arm)
10 Push-ups

Friday, June 19, 2020

Saturday 6-20-20

Saturday 6-20-20

Community Hike

We are meeting at McHugh Trail Head (bottom lot) at 10:00am. ❤️

No CrossFit class this Saturday.

Thursday, June 18, 2020

Friday 6-19-20

Friday 6-19-20

EMOM x 8
ODD: 12 Toes to Bar
EVEN: 12 Handstand Push-ups/L-Sit Dumbbell Press

Conditioning:
On the 3:00 x 5
20 Alternating Dumbbell Snatch(50/35)
20 Alternating Dumbbell Box Step Ups (24”/20”)(50/35)

*Score is your slowest round.

Wednesday, June 17, 2020

Thursday 6-18-20

Thursday 6-18-20

Active Recovery:
Run 20 Minutes/Bike 30 Minutes

Spend 20-30 Minutes on Mobility

Body Armor:
3 Giant Sets
30 Glute Bridges
30 Russian Twists
30 Hollow Rocks
30 Superman Pulses
Rest 1 Minute

Tuesday, June 16, 2020

Wednesday 6-17-20

Wednesday 6-17-20

EMOM
0:00 2 Snatches
1:00 2 Snatches
3:00 Rest
4:00 2 Snatches
5:00 2 Snatches
6:00 Rest
7:00 2 Snatches
8:00 2 Snatches

Conditioning:
AMRAP 15
30 Double Unders
20 Deadlifts (135/95)
10 Push Press (135/95)

Monday, June 15, 2020

Tuesday 6-16-20

Tuesday 6-16-20

On the 1:30 x 8
(Alternating Movements)
1): 5 Ring Dips + 10 Ring Rows
2): 6 Turkish Get-ups (3 each side)

Conditioning:
4 Rounds for Time
20 Cal Row
20 Reverse Lunges
20 AbMat Sit-ups

Sunday, June 14, 2020

Monday 6-15-20

Monday 6-15-20

Stamina Squats
On the 1:30 x 6
2 Front Squats + 3 Back Squats

Conditioning:
AMRAP 20
200 Meter Run
20 Box Jumps (24/20)
15 Clean and Jerks (115/85)
10 Burpees

Friday, June 12, 2020

Saturday 6-13-20

Saturday 6-13-20

Run 800 Meters
30 DB Deadlifts (50s/35s)
30 DB Hang Power Cleans (50s/35s)
100 Meter DB Front Rack Carry

Run 600 Meters
25 DB Deadlifts (50s/35s)
25 DB Hang Power Cleans (50s/35s)
100 Meter DB Front Rack Carry


Run 400 Meters
20 DB Deadlifts (50s/35s)
20 DB Hang Power Cleans (50s/35s)
100 Meter DB Front Rack Carry

Thursday, June 11, 2020

Friday 6-12-20

Friday 6-12-20

3 Rounds
1:30 Max Strict Pull-ups
:30 Rest
1:30 Max Wall Balls
:30 Rest

Conditioning:
4 Rounds for Time
200 Meter Med Ball Run (20/14)
30 Overhead Med Ball Lunges (20/14)
40 Double Unders

Wednesday, June 10, 2020

Thursday 6-11-20

Thursday 6-11-20

3 Giant Sets
100 Flutter Kicks
30 Single Leg Glute Bridges
(15 each leg)
:60 Plank Hold
:60 Rest

Active Recovery:
4 Rounds
3:00 Jogging
2:00 Walking
1:00 Jumping Jacks

20-30 Minutes Working on Mobility

Tuesday, June 9, 2020

Wednesday 6-10-20

Wednesday 6-10-20

On the Minute:
0:00 1 Squat Clean and Jerk
1:00 1 Squat Clean and Jerk
2:00 1 Squat Clean and Jerk
3:00 REST
4:00 1 Squat Clean and Jerk
5:00 1 Squat Clean and Jerk
6:00 1 Squat Clean and Jerk
7:00 REST
8:00 1 Squat Clean and Jerk
9:00 1 Squat Clean and Jerk
10:00 1 Squat Clean and Jerk

Conditioning:
AMRAP 4
15 Front Squats (95/65)
15 Push Press (95/65)

Rest 4 Minutes

AMRAP 4
12 Front Squats (115/85)
12 Push Press (115/85)

Rest 4 Minutes

AMRAP 4
9 Front Squats (135/95)
9 Push Press (135/95)

Monday, June 8, 2020

Tuesday 6-9-20

Tuesday 6-9-20

EMOM x 8
ODD: 12 Toes to Bar
EVEN: 50 Double Unders

Conditioning:
AMRAP 18
Buy In: 1600 Meter Run

Max rounds in time remaining of:
20 Air Squats
10 Push-ups

Sunday, June 7, 2020

Monday 6-8-20

Monday 6-8-20

On the 1:30 x 7
3 Power Snatch + 2 Overhead Squats

Conditioning:
3 Rounds for Time
400 Meter Run
15 Box Jump Overs (30/24)
10 Power Snatch (115/85)
5 Overhead Squats (115/85)

Friday, June 5, 2020

Saturday 6-6-20

Saturday 6-6-20

Teams of 2
2 Rounds:
Row 1000 Meters
400 Meter Farmer’s Carry (53s/35s)
60 Double Kettlebell Deadlifts (53s/35s)
80 AbMat Sit-ups
100 Double Unders

Thursday, June 4, 2020

Friday 6-5-20

Friday 6-5-20

4 Rounds:
1:00 Max Strict Pull-ups
1:00 Wall Sit
1:00 Rest

Conditioning
For Time:
800 Meter Run
20 Med Ball Thrusters (30/20)
30 Lateral Jumps Over Parallette
40 Pistols
30 Lateral Jumps Over Parallette
20 Med Ball Thrusters (30/20)
800 Meter Run

Wednesday, June 3, 2020

Thursday 6-4-20

Thursday 6-4-20

20 Minute Jog/30 Minute Bike Ride

4 Sets of 10 Push-ups

Spend 20-30 Minutes on Mobility

Tuesday, June 2, 2020

Wednesday 6-3-20

Wednesday 6-3-20

On the 2:00 x 6
5 Deadlifts
Building each set.

Conditioning:
AMRAP 15
12 Deadlifts (135/95)
9 Squat Cleans (135/95)
6 Split Jerks (135/95)

Monday, June 1, 2020

Tuesday 6-2-20

Tuesday 6-2-20
EMOM x 9
1) 10 Ring Dips
2) :45 Hollow Hold
3) :45 Arch Hold

Conditioning:
4 Rounds For Time
10 Burpee Box Jumps (24”/20”)
20 Alternating Dumbbell Snatch (50/35)
400 Meter Run